Essentials:
A.
4 Sets
Bent Over Dumbbell Bench Rows x 10 reps per Arm
Each Arm on the 90sec Mark
Rest 10min
B.
For Time:
Ring Rows x 60 reps
Bench Dips x 60 reps
Ring Rows x 60 reps
Bench Dips x 60 reps
*3 Burpees on the top of Each Min*
*20min Cap*
Fitness:
A.
4 Sets
Bent Over Dumbbell Bench Rows x 8 reps per Arm
Each Arm on the 90sec Mark
Rest 10min
B.
For Time:
Pull Ups x 100 reps
Dips x 100 reps
*5 Burpees on the top of Each Min*
*20min Cap*
Performance:
A.
Split Jerk
Build to a Tough Single in 12min
Rest 10min
B.
For Time:
Muscle Ups x 50/35 rep
*5 Burpees on the top of Each Min*
*20min Cap*
+
Competitor Session 2:
10 Rounds 75%:
Strict Handstand Push Ups x 3 Reps
Toes to Bar x 7 Reps
Airdyne x 11 cal